This month's entry is the Reverse Push-up, a.k.a. the Inverted Row. This is a great exercise for strengthening the entire upper back (especially the scapular stabilizers), as well as the core and to a lesser extent, the biceps. You can do this exercise a variety of ways, with the most common being from a bar suspended in a squat rack, or Smith machine, but here we're showing them with blast straps. These are great because they require a little more in terms of shoulder stability and core strength. They're also a lot easier on the wrists and shoulders than using a barbell because they allow for a much more natural motion.

The other great thing about this exercise is that you can control the difficulty level depending on where you set the bar (or straps). Starting up higher, so that the bar is about even with your chest, makes the drill a bit easier because you're not lifting as much of your own body weight. Whereas setting the bar even with your waist makes the movement more anti-gravity and really increases the difficulty level. You can also make further alterations depending on whether you keep your feet on the floor (pictured here), which is easier, or by placing them up on a bench, or even a stability ball.

I usually recommend that beginners start out with the bar set about chest height, while more experienced trainees can opt for the lower position. To begin, set yourself up under the bar (or straps) and grab onto it with a grip that's just outside shoulder's width. Now, how you position your hands will have a significant impact on which muscles you're using the most. Using a supinated grip (where your palms face up towards your face) is a bit easier to do because it increases the involvement of the biceps. Since this is primarily and upper back exercise, though, I usually recommend a pronated (palms facing towards your feet) grip, or a neutral grip (palms facing each other- although the latter can only be done if you're using blast straps.

Once you've chosen your grip, prop your feet up on the floor (or a bench, or stability ball) and allow your body to hang from the bar. In this "hanging" position, be sure that your body is in a straight line and that you don't allow your hips to droop towards the floor. Next, brace your core tight and pull your self up towards the bar, making sure to emphasize pinching your shoulder blades together and not tugging with your arms. In the top position your chest should just about touch the bar, with your core braced tight and hips held up underneath you. Hold this position for a second, or two and then slowly lower back to the hang position. Repeat until you've completed 8-10 reps.